Tuna on Tabbouleh
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 2 h. 15 min.
Ready in
Calories:
639
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 639 cal. | (30 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.1 g | (30 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 4.5 μg | (23 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 116.5 μg | (194 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 18.3 mg | (153 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 56 mg | (59 %) | ||
| Potassium | 1,042 mg | (26 %) | ||
| Calcium | 133 mg | (13 %) | ||
| Magnesium | 163 mg | (54 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 55 μg | (28 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 7.3 g | |||
| Uric acid | 249 mg | |||
| Cholesterol | 70 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 cup Bulgur (or cracked)
- 1 cup boiling water
- 3 firm, medium Tomatoes (diced small)
- 1 large Cucumber (diced small)
- 2 large scallions (diced small)
- 1 ¼ cups parsley (minced)
- ¼ cup fresh mint (minced)
- 0.333 cup olive oil
- 0.333 cup lemon juice
- 1 tsp salt
- ½ tsp fresh ground peppers
- 2 Tuna steak (175g|6 ounces each)
- 4 Tbsps olive oil
- 2 tsps kosher salt
- 2 tsps peppers
Preparation
Kitchen utensils
1 Cutting board, 1 Small knife, 1 Large knife, 1 Garlic press, 1 Teaspoon, 1 große Non-stick pan, 1 Wooden spoon, 1 große Bowl, 1 Peeler, 1 Sieve, 1 Small bowl, 1 Whisk, 1 Tablespoon
Preparation steps
1.
Place bulgur in a large mixing bowl. Pour 1 cup boiling water over the bulgur. Let stand for about 1/2 hour, or until all water is absorbed. Drain well, squeezing out any excess water. You can use a sieve and remove excess moisture by pressing down with the back of a spoon.
2.
Next add tomatoes, cucumber, scallions, 1 cup parsley, and mint to bulgur. Season with oil, lemon juice, salt and pepper.
3.
Refrigerate, covered for 2 hours to chill.
4.
Cook the tuna just before serving. Heat a large sauté pan with olive oil under a high heat and let the pan get smoky hot. Season the tuna steaks with salt and pepper. When the oil is hot add the tuna steaks to the pan and sear 2-3 minutes per side, keeping the tuna juicy and rare inside. Quickly remove from the pan onto a cutting board to rest for 5 minutes.
5.
To serve gently slice the tuna and serve over a bed of tabbouleh and garnish with the remaining 1/4 cup of minced parsley.
